The Bodybuilding Exercise Guide
by Max Shannon

This 5-day workout split is designed in the traditional bodybuilding format, with a focus on targeting approximately two primary muscle groups per session, complemented by accessory exercises. While the programme is ideally executed in a fully-equipped gym, it can be adapted to suit varying levels of equipment availability. The plan is intended for individuals with a foundational understanding of gym training, muscle activation, and proper technique. When performing any of the exercises, it is essential to begin with a manageable weight to ensure proper form and minimise the risk of injury. From this baseline, weights can be gradually increased as comfort and proficiency with the movements are achieved. It is important to listen to one’s body—if a movement feels wrong, it likely is, while a certain level of discomfort (within a controlled, 'good' pain) typically indicates correct execution.
This programme is intended for use over a 6-8 week period, after which the individual should reassess their progress and adjust the approach accordingly.

Monday
Chest & Triceps

Warm Up
1. Foam Roll, Pecs & Triceps
2. Pushups, 1 Set of 20 Reps
3. Situps, 1 Set of 20 Reps

Chest
1. Machine Chest Flys, 4 Sets of 20 Reps *Light weight with slight increase each set

2. Flat Barbell Press (Drop-sets with Dumbbell)

Set 1: Barbell Press with 60% maximum weight
(Drop-set Dumbbell Press using 80% of Barbell weight; 15 Reps of Barbell, 12 Reps of Dumbbell)

Set 2: Barbell Press with 70% maximum weight,
(Drop-set Dumbbell Press using same weight as Set 1; 12 Reps of Barbell, 12 Reps of Dumbbell)

Set 3: Barbell Press with 75% maximum weight
(Drop-set Dumbbell Press using same weight as Set 1 & 2; 10 Reps of Barbell, 12 Reps of Dumbbell) *Or until failure if you can't hit 12

Set 4: Barbell Press at 80% maximum weight
(Drop-Set Dumbbell Press using same weight as Set 1, 2 & 3; 6-8 Reps of Barbell, 12 Reps of Dumbbell) *Or until failure if you can't hit 12

Superset
3. Incline Dumbbell Chest Flys; 4 Sets of 15-20 Reps *Same weight each set

4. Incline Dumbbell Bench Press; 4 Sets of 12 Reps *Increasing weights each set or until failure

Triceps
(SS) Superset

(SS) 1. Cable Tricep Pushdowns with Triangle Attachment
4 Sets of 12 Reps *Heavy weight

(SS) 2. Cable Tricep Extensions with Rope or Long Handle attachment
4 Sets using 60% of pushdown weight

3. Tricep Dips Burnout, 3 Sets until failure

Abs
(GS) Giant Set

(GS) 1. Legs Elevated Situps, 4 Sets of 20 Reps

(GS) 2. Laying Leg-Lifts Holding Dumbbell in extended Bench Press position, 4 Sets of 20 reps

(GS) 3. Kneeling Ab Roller, 4 Sets of 15 Reps

Tuesday
Back & Biceps

Warm Up
1. Foam Roll Lats, Biceps, and Forearms

2. 500 metres on Seated Row Machine

3. Hanging Scapula Pulls, 1 Set of 20 Reps

Back
(SS) Superset

(SS) 1. Seated Wide Grip Cable Lat Pulldowns, 4 Sets of 15-20 Reps *Increase weight each set

(SS) 2. Standing or Seated Single Arm Cable Rows (Neutral Grip), 4 Sets of 15-20 Reps *Increase weight each set

3. Bent Over Single Arm Dumbbell Rows, 4 Sets of 10-12 Reps *Starting heavy and increasing each set

4. Mid-Grip, Wide, Double Arm Cable or Machine Rows, 4 Sets *Increase weight each set

5. Cable Straight-Arm Pulldowns, 4 Sets of 15 Reps *Or until failure increasing weight each set

6. Pullups (Assisted or weighted if needed),4 Sets *Until failure

Biceps
(SS) Superset

(SS) 1. Seated Alternating Supinated Dumbbell Curls, 4 Sets of 12-15 Reps per arm

(SS) 2. Seated Double-Arm Flat Dumbbell Curls, 4 Sets of 15-20 Reps *Light weight with pace

3. Burnout Curls using 45lbs Straight Bar (add weight if needed) 4 Sets *Or until failure

Obliques
(SS) Superset

1. Side-Plank Hip Lifts, 4 Sets of 20 Reps

2. Laying Windshield Wiper Crunches, 4 Sets of 20 Reps

Wednesday
Glutes, Quads, Calves

Warm Up

1. Foam Roll Glutes, Hamstrings, Quads, Calves, Hips, IT Band, Erectors

2. Deep Squat Sits, Leg Swings, 1 Set of Good Mornings, 20 Reps

3. 20 Body Weight Squats

Glutes & Quads

1. Back Squat

Set 1: 15 Reps at 40% of max weight
Set 2: 15 Reps at 40% of max weight
Set 3: 12 Reps at 55% max
Set 4: 10 Reps at 60% max
Set 5: 8 Reps at 70% max
Set 6: 4-6 Reps at 80% max

(SS) Superset

(SS) 2. Goblet Squats, 3 Sets of 15, 12, 10 Reps *Increasing weights each set

(SS) 3. Sissy Squats, 3 Sets of 20 Reps *Same weights each set

(SS) Superset

(SS) 4. Bulgarian Split Squats, 3 Sets of 12 Reps per leg *Increasing weight each set

(SS) 5. Walking Lunges, 3 Sets of 40 Steps *Increasing weights each set

Calves

(SS) Superset

(SS) 1. Seated Calf Raises, 4 Sets of 20 Reps

(SS) 2. Standing Single Leg Calf Raises, 4 Sets of 20 Reps each leg

Abs

(SS) Superset

(SS) 1. Suitcase Crunches, 3 Sets of 20 Reps

(SS) 2. Plank for max time, 3 Reps *Increase weight if needed

Thursday
Shoulders

Warm Up

1. Foam Roll Delts, Traps, Triceps

2. Arm Bike, 2 minutes in each direction

Shoulders

(GS) Giant Set

(GS) 1. Seated Machine Incline Overhead Press, 4 Sets *Increasing from light to medium weight

(GS) 2. Front Raises, 4 Sets *Increasing from light to medium weight

(GS) 3. Lateral Raises, 4 Sets *Increasing from light to medium weight

(GS) 4. Seated Reverse Flys, 4 Sets *Increasing from light to medium weight

5. Seated Dumbbell Military Press,  4 Sets of 15, 12, 10, 8 Reps *Increasing weight each set

Superset
(SS) 6. Single Arm, Leaning, Cable Lateral Raises; 3 Sets of 15 per arm

(SS) 7. Face Pulls, 3 Sets of 15-20 Reps *Same weight

(SS) Superset
(SS) 8. Dumbbell Shrugs, 3 Sets of 15-20 Reps *Same weight

(SS) 9. Standing Cable Reverse Flys, 15-20 Reps

Obliques

(SS) Superset
(SS) 1. Side V-Ups, 15 Sets of 3 Reps each side

(SS) 2. Straight Arm Cable Trunk Rotations; 15 Sets of 3 Reps each side

3. Side Plank Hip Lifts, 15 Sets 3 Reps each side

Friday
Deadlift & Arms

Warm Up

1. Foam Roll Biceps, Triceps, Forearms, Rear Delts, Lats, Erectors

2. Bodyweight Good Mornings, 1 Set of 15-20 Reps

3. Lying Single Leg Hip Extension, 1 Set of 15 Reps per leg *Holding final rep in contracted position for 5 seconds

4. Suitcase Crunches, 1 Set of 20 Reps

Deadlift

1. Back Squats
Set 1: 15 Reps at 40% of max weight
Set 2: 15 Reps at 40% of max weight
Set 3: 12 Reps at 55% max
Set 4: 10 Reps at 60% max
Set 5: 8 Reps at 70% max
Set 6: 4-6 Reps at 80% max

Biceps

1. Light Set of Standing Flat Curls, 2 Sets of 15 Reps

2. Lying Incline Alternating Supinated Curls, 3 Sets of 15 Reps each arm

3. Standing Hammer Curls, 3 Sets of 15 Reps each arm

4. Single Arm Preacher Curls,  3 Sets Of 12 Reps *Machine or Dumbbells

5. Crazy 12 On S-Bar Barbell, Full Range of Motion Curls, 3 Sets
12 Reps starting in full flection and dropping half-way open
12 Reps starting in full extension and curling to half flection
*Never putting down Barbell in between movements

Triceps

(SS) Superset
(SS) 1. Lying Down Dumbbell Tricep Extensions, 4 Sets of 12-15 Reps

(SS) 2. Legs Elevated Tricep Dips, 4 Sets of 12-15 Reps *Pike Position

 

3. Seated Cable or Dumbbell Overhead Tricep Extensions, 3 Sets of 15 Reps

4. Single Arm Kickbacks, 3 Sets of 15 Reps each arm *Cable or Dumbbell

5. Crazy 12 On S-Bar, Lying On Bench, 3 Sets
12 Tricep Extentions
12 Reach Backs, 12 Close Grip Tricep Presses
*Never putting down Barbell in between movements

Forearms

1. Reverse Cable Curls using straight bar attachment, 3 Sets of 12 Reps

2. Forearm Curls using Dumbbell or Barbell, 3 Sets of 12 Reps